Transform Your Holiday Season: 10-Week Mental Health Calendar

As the year draws to a close, many individuals experience heightened stress and anxiety, particularly as the holiday season approaches. To address this, Niro Feliciano, a licensed clinical social worker and psychotherapist, has developed a 10-week calendar aimed at enhancing mental health during the festive period. Feliciano’s approach encourages individuals to prioritize their well-being amidst the busy holiday season.

The calendar begins on October 30, 2023, and offers a weekly practice or prompt designed to promote calm and connection. Feliciano, who is also an author and host of the podcast “All Things Life,” emphasizes that the holiday season can often feel overwhelming, as many people focus on creating joy for others while neglecting their own needs.

Feliciano draws from her experience as a therapist over the past two decades, as well as her personal journey, to guide others in finding more meaningful moments during the holidays. In her new book, All is Calmish, she shares insights and practical advice for navigating this often chaotic time.

Weekly Practices for a Calmer Holiday

Each week, the calendar introduces a simple yet impactful practice. For instance, during the first week, starting on October 30, participants are encouraged to spend 5-10 minutes a day enjoying nature. Feliciano suggests that engaging with the natural world can significantly benefit one’s mental health. Observing autumn’s beauty can serve as a grounding activity, enhancing mood and promoting relaxation.

The second week focuses on choosing joy. Feliciano prompts readers to reflect on what brings them happiness during the season. She highlights the importance of carving out time for personal joy rituals, such as enjoying a good book or savoring a quiet morning with a warm beverage.

As the calendar progresses, Feliciano emphasizes the value of connection over perfection. In the third week, she encourages individuals to reach out to loved ones and prioritize meaningful interactions. This shift in focus can alleviate feelings of loneliness and enhance emotional well-being.

Embracing Gratitude and Setting Boundaries

As the weeks unfold, Feliciano introduces practices such as gratitude and boundary-setting. Week five, which begins on November 27, encourages participants to express gratitude regularly. Research shows that gratitude can release mood-enhancing neurochemicals, fostering a more positive outlook on life.

In the following week, Feliciano addresses the importance of setting boundaries to protect one’s time and energy. She advises individuals to identify activities or obligations that drain them and consider reducing their commitments to prioritize what truly matters.

The calendar also includes mindful practices such as deep breathing and reflection on contentment. By encouraging a shift in perspective, Feliciano aims to foster a sense of appreciation for the present moment.

As the holiday season culminates in the final week of December, Feliciano urges participants to focus on presence over presents. By fully engaging in cherished moments with friends and family, individuals can create lasting memories that enrich their holiday experience.

The journey concludes on January 1, 2024, with a call to set intentions for the new year. Rather than making traditional resolutions, Feliciano advocates for small, consistent actions that can lead to significant changes over time.

In a world where the holiday season often feels rushed, Niro Feliciano offers a refreshing perspective on how to navigate this time with intention and care. Her 10-week mental health calendar serves as a guide for individuals seeking to cultivate peace, joy, and connection during the festive season. For those interested in further exploring her insights, her book, All is Calmish, is now available, offering additional reflections and practices to support a calmer holiday experience.